CrossFit – Wed, Feb 7
Warm-Up
Warm-Up
2-3 ROUNDS (Time Permitting)
1:00 Row
10 KB Swings
8 Alt. Groiner + Down Dog*
6 Cossack Squats
*Start in a Down-Dog position, step one foot forward then step back into the Down-Dog position. Perform the same step forward and back on the other leg. Alternate for 8 total reps (4/side).
Workout – Performance
4 ROUNDS FOR TIME (Time)
21/16 Cal Row
15 Up-Downs
9 KB Goblet Squats (70/53)
(Score is Time)
KG KB: (32/24)
Workout – Fitness
4 ROUNDS FOR TIME (Time)
15/12 Cal Row
12 Up-Downs
9 KB Goblet Squats (53/35)
(Score is Time)
KG KB: (24/16)
Post-Workout Strength – All
Back Squat (ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat)
(Score is Weight)
Week 6 of 6
Strength | Progressive Overload Cycle